Rodney St Cloud Workout And Hidd Fix

Ending sessions with plyometrics to keep the metabolism spiked.

Pick two antagonistic exercises (e.g., incline dumbbell press and seated cable row). Set a timer for 10 minutes. Alternate exercises every 30 seconds, doing 5-6 reps each. Record total reps. Next workout, try to beat the total rep count in the same 10 minutes. Rodney St Cloud Workout And Hidd

| Day | Focus | HIDD Technique | |------|----------------|------------------| | Mon | Chest & Triceps | EDT (incline press + dips) | | Tue | Back & Biceps | Cluster-density (weighted pull-ups) | | Wed | Off / Active recovery | – | | Thu | Quads & Hamstrings | Density squats (5x5, 45 sec rest) | | Fri | Shoulders & Core | Cloud finisher (lateral raises partials) | | Sat | Full-body density circuit | 15-min AMRAP | | Sun | Off | – | Ending sessions with plyometrics to keep the metabolism

Density drill: 10 minutes alternating arms every 45 seconds. Goal → 80 total reps (40 per arm). Alternate exercises every 30 seconds, doing 5-6 reps each